Did you know that Leo Messi follows a vegan diet? Robert Lewandowski revealed that he eliminated meat from his diet – and since then, he’s been in the best shape of his life! Other top athletes like Mike Tyson, Serena Williams, Lewis Hamilton, and Novak Djokovic also follow a plant-based diet.
If you want to find out whether this type of diet can help you boost your athletic performance, here are some valuable tips:
What to Watch Out for in Vegan Products
When buying vegan products, keep in mind that they are not automatically healthy. Many contain sugar, preservatives, or trans fats. Always check the ingredient list carefully!
Legumes – The Protein Source for Athletes
Legumes are an excellent source of protein and should be a regular part of your meals. You can make bean burgers, chickpea-based Nutella, or tofu dishes. Instead of cow’s milk, use soy or oat milk. To make legumes easier to digest, soak them in water or water with baking soda (15 mg per 300 ml water per 100 g of legumes) or cook them thoroughly.
Whole Grains for Energy
Whole grain foods like oats, brown rice, whole wheat pasta, or rye bread are excellent sources of carbohydrates – perfect before workouts. They provide long-lasting energy and help make your training more effective.
Healthy Fats from Seeds and Nuts
Seeds and nuts are rich in healthy fats and vitamins. Choose unsweetened peanut butter without trans fats. Whole olives or flaxseeds are healthier than processed oils. To prevent oxidation, store them in a sealed container in the refrigerator.
Vitamins from Vegetables and Mushrooms
Vegetables and mushrooms are packed with essential minerals and vitamins. Mushrooms in particular contain many vital nutrients that many people lack.
Fruit – A Natural Energy Source
Fruit is just as healthy, although slightly higher in calories. But that’s ideal for athletes! Dried fruits like dates provide quick energy before training or competitions.
Supplementing Vitamin B12
Vegetarians and vegans do not get B12 from plant-based foods. That’s why supplementation is essential – either 3.5 µg twice daily or 100 µg once daily. Also look for products enriched with B12.
Iron-Rich Foods for Athletes
To prevent iron deficiency and anemia, regularly consume the following iron-rich foods:
- Flaxseeds, pumpkin and sunflower seeds
- Wheat bran and germ
- Soybeans
- White beans
- Red lentils
- Buckwheat and millet
- Oat and wheat flakes
- Rye
- Hazelnuts and almonds
- Dried figs
